WOD

June 24 to June 29, 2019 Phoenix Fit Programming

Ryan Fulwider | wod | June 23, 2019| 0 Comments

MONDAY

EMOM for 10 (alternating)
10 DB Bent Over Rows
10 Single Leg DB Deadlifts (5L/5R)

Followed by:
3 cycles – In 7 minutes:
12 ring rows or renegade row
Then max rounds with the remaining time:
12 KB deadlifts
200m run
2 min rest

Finisher:
2-4 Rounds
15 Plate Sit-ups
15 Plate Push-ups
15 Plate Squats

TUESDAY

EMOM for 8 (alternating)
10 Single Arm DB Strict Press (5L/5R)
10 2-DB split squat (5L/5R)

Followed by:
In 8 min, 21-15-9
DB thruster (light)
Push ups
Row for cal the remainder of the time
1 min Rest
In 7 min, 21-15-9
KB goblet squat (light)
DB renegade row
Row for cal the remainder of the time
1 min Rest
In 6 min, 21-15-9
DB front rack lunges (light)
DB hang power cleans
Row for cal the remainder of the time

WEDNESDAY

4 Rounds
10 KB Sumo Deadlift High Pulls
Max L-Sits

Followed by:
3-6-9… AMReps in 8 min
step ups (high)
russian KB swing (heavy)
At min 0:00, 2:00, 4:00 & 6:00 stop & perform 6 V-ups
Rest 2 min
3-6-9… AMReps in 8 min
box jump (high)
american KB swing (heavy)
At min 0:00, 2:00, 4:00 & 6:00 stop & perform :20 Plank
Rest 2 min
3-6-9… AMReps in 8 minutes
jumping lunges
single arm DB power snatch (heavy)
At min 0:00, 2:00, 4:00 & 6:00 stop & perform 3 burpees

THURSDAY

EMOM for 10 (alternating)
10 Bulgarian Split Squats (5L/5R)
10 Single Arm DB Press (5L/5R)

Followed by:
AMRAP 20
Row 500m
10 DB Devils Press
20 Mountain climbers
10 goblet squats
1 min rest

Finisher
3-5 Rounds
10 DB Front Raises
10 DB Reverse Lunges
10 Alternating V-ups

FRIDAY

EMOM for 10 (alternating)
10 Single Arm RIng Rows (5L/5R)
10 Suitcase DB Walking Lunge

Followed by:
AMRAP 25
400m run
20 burpees
15 2-hand DB bent over rows
20 air squats

Finisher:
3-4 Rounds Tabata
20 sec On/10 sec Rest
Glute Bridge Hold
Left Side Plank
Right Side Plank

SATURDAY

EMOM for 10 (alternating)
10 DB Forward Lunges
10 DB Bent Over Row

Followed by:
Team of 2
AMRAP 20
20 sit ups *
– partner must be in hang
20 DB box step ups (light)
– partner must be in plank
20 box jumps
– alternate w/ partner-10 ea
20 DB hang squat cleans (light)
– partner rests

SUNDAY

In 25 minutes:
35 russian KB swings (heavy)
35 abmat sit ups
800m run or 1.5 mile airdyne/assault bike
30 russian KB swings (heavy)
30 abmat sit ups
600m run or 1.25 mile bike
25 russian KB swings (heavy)
25 abmat sit ups
400m run or 1 mile bike
20 russian KB swings (heavy)
20 abmat sit ups
200m run or 0.5 mile bike
Row for Cals the remainder of the time